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Gluten-Free Flours: Part 2

We are ready to explore the vast variety of gluten-free flours! You may have experience with some pre-mixed flours, but now you are ready to branch out and explore. Many enjoy GF flours because they have the ability to increase the complexity of flavors and textures. They can also add protein and other essential nutrients and vitamins. Who needs bleached, nutrient-drained, white flour, when there are so many great alternatives? Below is a list of GF flours along with some background information of some GF favorites.

Many GF flours can be found at health food stores and traditional grocery stores. A quick Google search will also lead you to websites where flours can be purchased online. Prices and quality tend to vary depending on the distributer, so it is worth doing a bit of research. We hope you have fun experimenting in your laboratory kitchen, and enjoy your delectable creations! For the times you crave a healthy GF snack that is not made from scratch, enjoy a bag of Kay's Naturals.

WHOLE GRAIN FLOURS

Brown Rice Flour: This flour is heavier than white rice flour and
contains more fiber and nutrients. Its texture however is more grainy and apparent
than white rice flour. It has a bit of a nutty flavor. Best when used fresh!

Buckwheat Flour: Buckwheat is related to rhubarb, and contrary to
its name, is not a wheat. Buckwheat seeds are ground to make flour. Flavor:
very nutty and a little bitter.

Corn Flour/Cornstarch: Ground from corn to become a white powder,
it is used as a thickening agent. Flavor: bland and works great when mixing
with other flours. Some corn flour are milled from wheat, but will be labeled
wheaten corn flour.

Corn Meal: Also ground from corn but heavier than corn flour. Not
interchangeable in recipes.

Mesquite Flour

Millet Flour: Millet is actually a name given to a number of
different grains of the grass family Poaceae. This versatile flour is a
favorite for many and can be used to thicken soups, make flat breads, or
cakes. It has a mild sweet and nutty flavor that works well with other foods.
It works great when mixed with almond and rice flours. Millet is also enjoyed
for it is high in antioxidants activity and magnesium. It is also useful for
managing diabetes and inflammation.

Oat Flour

Sorghum Flour: A staple in India and Africa. This flour is ground
from sorghum grain and is similar to millet. Use to make porridge, flat
breads, or mix into other flours to increase the protein, phosphorus, fiber,
and potassium in whatever you are making. Stores well unrefrigerated.

Sweet Potato Flour

Teff Flour: Teff is a cereal grain
of the grass family. It is appreciated among the health conscious as it is
highly nutritious and versatile. It has been traditionally used to create
Injera, an Ethiopian flat bread. Teff has more calcium, by far, than any
other flour. Teff contains resistant starch, a dietary fiber to help regulate
blood-sugar management, colon health, and weight control. Finally, it also
contains vitamin C, which is rare in flours.

PSEUDO-GRAINS (pseudo-grains have similar
nutritional value as grains, but belong to different botanical families)

Amaranth Flour: It is made from the seed of the Amaranth plant, a
leafy vegetable. Amaranth seeds are high in protein, which makes for
nutritious baking. Additionally, Amaranth flour has fiber and lysine, an
essential amino acid.

Chia Flour: This 'super food' comes from ground chia seeds and
contains Omega 3, calcium and protein. A single ounce has 4 grams of protein
and 11 grams of fiber. If you can't find chia at your local health food
store, simply mill your own in a food processor. When baking with chia flour,
baking time and liquid levels should generally be increased slightly.

Hemp Flour: From ground hemp seeds with a slightly nutty flavor.
Must refrigerate after opening.

Quinoa Flour: Quinoa is related to beets and spinach. The flour
is ground quinoa seeds. Has been used for 5,000 years in South America. It is
a good source of vegetable protein.

WHITE FLOURS/STARCHES

Arrowroot Flour: It comes from the root of the Arrowroot plant.
This flour is tasteless and becomes clear when cooked. Arrowroot is perfect
for thickening sauces and soups.

Potato Starch: A fine white flour with an undetectable potato
taste. It is an excellent GF alternative, but must be stored in an airtight
container in a cool, dark place.

Sweet Rice Flour

Tapioca Flour: Made from the root of the cassava plant and is
soft and light in texture. Works well as a thickener and makes baked goods
more chewy. Unlike many alternative flours, it is able to be stored at room
temperature.

White Rice Flour: This flour is bland in flavor and not
especially nutritious. It is well liked as it lends itself to baked goods
that are light in texture, such as dumplings. It is versatile and able to be
utilized in a variety of recipes. Store in an airtight container to extend
its shelf life.

NUT FLOURS

Almond Flour: This flour is made from finely ground almonds. It
will produce a rich buttery flavor while being is low in carbs and high in
protein. Studies show that almonds are highly nutritious, as they are
cholesterol free, low in saturated fat and carbohydrates, high in dietary
fiber, antioxidant vitamin E, calcium, riboflavin, copper, zinc and
magnesium. Best for crumbles and breads, as opposed to pizza crust or pie
crusts. Most almond flours will stay fresh for up to 3 months in a sealed
container that is kept in a cool dry location. Works well when combined with
teff and rice flours, to create a healthy nutritious flour blend.

Chestnut Flour

Coconut Flour

Hazelnut Flour

BEAN FLOURS

Fava Bean Flour

Garbanzo Bean/Chick Pea Flour: From ground chick peas, this flour
has a nutty flavor. Best when mixed with other flours.